Day 2: Tuesday, February 3

1. What is CrossFit and why do we use it as the basis of our Strength and Conditioning program here at CPHS?

  • 10 Push Ups
  • 10 Sit Ups with partner clap in middle
2. What does this really mean?
  • Our program is designed for scalability and applies equally well to all individuals regardless of age or fitness level.
  • By varying the load and intensity, we start you at a level appropriate to your fitness and experience.
  • With commitment and hard work you will achieve greater general fitness and a high degree of athleticism.
  • We take an old-school approach emphasizing fundamental, functional movements with proper technique.
  • You will learn and get fit with ever-changing workouts that combine bodyweight exercises, weightlifting, and a huge variety of high-intensity drills that combine cardio and strength challenges at the appropriate level for each person.
  • The stimulus provided is always varied and the results are dramatic.
  • The atmosphere is one of support and camaraderie to anyone willing to put in the work.


3. Secrets to Success (see blog)

SHOW UP and…

  • commit to change
  • commit to learning new skills
  • commit to excellence (virtuosity)
  • commit to discipline of hard work and rigor
  • be coachable
  • be a coach


  • 20 Jumping Jacks
  • 20 Mountain Climbers

4. How will I be evaluated?

  • participation (attendance and effort)
  • acquisition and demonstration of knowledge
  • acquisition and demonstration of skills and progress
  • journal (blog, written or use of app)


  • 20 Air Squats with a partner
  • 10 Box Jumps

5. New this year – CrossFit High School team

  • we have put together a CrossFit CPHS team to compete in a few fun inter-school competitions
  • The practices are every Tuesday and Thursday at 2:45pm
  • Mr. Pat Kelly has volunteered to help coach; we have visiting coaches as well (Taylor Stewart from CrossFit Bytown)

6. Rules of our gym (see blog)


  • run 2 sets of stairs
  • skip 100 singles

Day 88: Thursday, June 19


88 days ago we met as individuals … today we part as a family! Family cares and looks out for one another, and that is what you have done in Fit Life over the past 88 days. You have all grown and matured. You have all learned valuable life lessons. You have all emerged as leaders. You have all worked hard and have learned what it takes to be successful in the Fit Life environment. May the skills you have learned over the semester serve you well as you move on in life!

We are going to meet today in the weightroom. I will read the poem I have written to you in class as I don’t want to put it on the blog.

Before I move on to today’s message of the day, please click here and take 5 minutes to watch a very inspiring video. If Chris can do it … you have no excuses not to be able to do something!

Today’s lesson is all about awesome moments! If you have ever read the Book of Awesome, you will know exactly what I am talking about. An awesome moment is any moment in your day that makes you stop and think/say to yourself “hey, that was awesome!” Our days are always packed with awesome moments but we fail to recognize them. Awesome moments from this morning included receiving the beautiful card you made me, Sarah C. scoring an inside the park home run, Delane serenading us with her singing voice, and all of the laughter and smiles from all of you! Simply the fact that you were all having fun is an awesome moment. So, I challenge you to find at least one awesome moment in your day. It could as simple as getting into bed with fresh sheets that smell amazing from being out on the clothes line. Your awesome moment may be being treated to an Ice Cap or coffee from one of your friends. Your awesome moment may be going for a walk with a sibling or parent. Awesome moments change your day around, they are what make you smile and appreciate the small things in life. Try to find at least one awesome moment in your day. Awesome moments are simply awesome!!

trust yourself

We have had 88 days packed full of awesome moments. These moments were as a result of yoga, zumba, tabata, callenetics, pilates, skating, tennis, canoeing, martial arts, baseball, workouts, volleyball, kinball, balloon tag, tchoukball, soccer baseball, European handball, and Just Dance. We have had an amazing semester with enough awesome moments to pack a soccer field! Here is an awesome moment about each of you!

  • Megan: for never giving up on a workout and setting the bar for how workouts are to be done!
  • Sam S.: when you schooled all of us at dodgeball!
  • Darby: for coming up with creative ways to help two of your peers do sit ups at the same time!
  • Sam C.: when you showed us the proper paddling form when canoeing!
  • Beth: for always being light hearted and making all of us smile and laugh!
  • Jenni: when you showed us how to do that awesome figure skating move!
  • Hannah E.: when you introduced the class to some very delicious recipes for our Fit Life brunch/lunch!
  • Kaitlyn: for always being willing to try a new activity with a smile on your face … and for mastering the tire flip!
  • Sarah F.: when you helped to create a workout that showed Mr. Hardie how challenging Fit Life can be!
  • Shelby: when you let out a grunt at tennis that resulted in you scoring a point!
  • Cathy: when you put on ice skates for the first time and skated around the rink!
  • Bailey: when you busted out some moves in the weightroom while doing Just Dance!
  • Katie K: for coming to every class with an overflowing energy and smile that was contagious and uplifting!
  • Riley: when you stepped up and helped Josh when he joined our game of find the ball while blind folded!
  • Sarah C.: when you stepped up and took charge of your Fit Life Brunch group!
  • Delane: when you showed great focus and interest in yoga!
  • Nicole: when you completed your 5km run and were on an amazing runners high!
  • Jamie: when you completed your first workout in its entirety!
  • Sharon: when you did the splits to be safe at second base!
  • Mckenzie: when you totally rocked the high kicks in martial arts!
  • Rebecca: when you conquered your first workout and realized that you are more than capable of achieving Fit Life success!
  • Karlie: when you thrived on the tennis courts and put on a fine display of grunting and scoring points!
  • Hannah B.: when you hit the baseball and made it on base … you are always one hit away from success, you just need to believe in yourself!
  • Ali: when you had a blast dancing away in zumba!
  • Jacklyn: when you rocked our games of ultimate frisbee and made some amazing catches!

Entering as individuals … leaving as a family. Here’s to Fit Life CPHS 2014!


Day 87: Wednesday, June 18

this is your life

What a fantastic afternoon of yoga! I am thrilled that everyone was present and made the best out of our outdoor yoga experience. I enjoyed being able to quiet my mind and hear the breeze of the rustling trees and of course, the bits of laughter from everyone as we were doing the different moves. Thank  you for your patience at the end of class when we did the photos … we are still building memories with our final days together in Fit Life.

June 17/14:  Showing off the Fit life stance!! What an amazing group of Fit Lifers!

June 17/14: Showing off the Fit life stance!! What an amazing group of Fit Lifers!

Day number two left in our semester … it is hard to believe that we are at this point in the semester. This will be our last period 1 class and MSIP for the semester. We will meet in the gym for attendance, and then we will split into groups based on what you want to do. We are combining with Mr. Bell’s class, so you can choose to go outdoors and play baseball, or stay indoors and play a game which is to be determined. We are in room 103 for MSIP.

We will meet in the weight room on Thursday for our last class of the semester!

June 17/14:  Fit Life was brought to you by this stellar group of CPHS Bears!

June 17/14: Fit Life was brought to you by this stellar group of CPHS Bears!

RUN OR DYE: Would Delane, Ali, and Sarah please meet with me during MSIP to discuss our Run or Dye event on Saturday. Also, this is an extra bib available … please see me if you are interested ($45 for the bib and race kit).

***Please click here to retrieve the online copy of your culminating assignment, which was due yesterday, Tuesday, June 17 and is therefore now late. The following students need to submit their culminating:

  • Sam C
  • Jacklyn
  • Hannah E
  • Katie K
  • Shelby
  • Sam S
June 17/14: Yoga pose after an awesome yoga in the park with Casey!

June 17/14: Yoga pose after an awesome yoga in the park with Casey!

The topic of discussion for today is about making decisions. I will make this one brief, I promise!! Life is all about making decisions. What are you going to wear to class or prom? What school are you going to attend for post-secondary education? What job do you want to apply for? What movie do you want to see? Who do you want to hang out with? And so on and so on. Some of the decisions we make may have consequences. For instance, there is an annual event just around the corner that everyone wants to be involved in. You all want to fit in and may have to make a decision or two. However, think about how that decision may affect you the day after. How will it affect you that night? Every decision you make, you are responsible for. So, I ask that you think before you act. Think two or three steps ahead so you are making the best and most responsible choice possible. So, for today, tomorrow, next week, next month, next year, take a few seconds/minutes to think about the decisions you make and the consequences that may follow before you actually make that decision. Do the pros outway the cons? If you act and have to deal with the consequences, please learn from it. Life is all about learning, so if you make a mistake or a poor decision, learn from it!

dream more complain less



Day 86: Tuesday, June 17

benefits of yoga

Thank you for an amazing class of canoeing. I truly appreciate that you all met me around 11:45am so that we could maximize our paddling time. I understand taht you took time out of our lunch to meet me, and I am very grateful that you made that sacrifice!

It’s yoga day! Casey will be leading our yoga class today. Please meet me in the front foyer at 1:05 and we will proceed either outdoors or to the multipurpose room – weather dependant. I have a ‘thank you’ card to be given to Casey … does anyone want to give it to her at the end of class?

***Please click here to retrieve the online copy of your culminating assignment, which is due Tuesday, June 17. The following students need to submit their culminating:

  • Ali
  • Sam C
  • Rebecca
  • Darby
  • Jacklyn
  • Cathy
  • Kaitlyn
  • Hannah E
  • Sarah F
  • Katie K
  • Jamie
  • Shelby
  • Sam S

I’ve been thinking about what would be a good topic to write about for the third last entry. I feel there is a lot of information to share, I just can’t seem to find the right one to write about. It has come to me though … trying something new. We may go through our lives sticking to the same routines and doing the same exercises and visiting the same places. What we may call our “bubble”, has yet to be exposed to the real world and all that it possesses. So, I challenge you to get out of our comfort zone, or your bubble, and try something new. Yes, you have been challenged … the real question is, will you accept and what will you do? I’m not talking about taking risks that may cause harm, I’m talking about trying a food, or exercise, or an experience that is completely new to you! Instead of going to a Chinese buffet, try going to China Town for the real Chinese food experience! Maybe you have dreamt about skydiving or rock climbing … well then get out there and try it! Maybe you have always wanted to travel to Italy or Australia or California … well then work hard (as I know you all do), save some money each pay cheque, and turn this wish into a reality. There is so much in our great world to learn about and explore. When you get to try something new, embrace how it feels to be in the moment and then when you have finished it. That feeling of pride and accomplishment … that’s all you! Take pictures … take lots of pictures! As they say, picture are worth a thousand words and will help hold on to your memories for a lifetime. To summarize, don’t be afraid of the unknown of trying something new. You are here to soak up as much knowledge and fun as you can. You will never know what you are capable of doing or what your try interests are unless you try new things. When you have tried something new, challenge someone else to do the same because they may never realize their true potential unless you step up and help them! Spread your wings and dare to soar to new heights!




Day 85: Monday, June 16

be yourself

Yes … today is the day you have all been waiting for! We are going for a great paddle on the Mississippi River with Mr. Dickie accompanying us! To maximize our time, please meet me at 11:45 in the front foyer for attendance, and then we will head over the water, get the canoes off the trailer, put on our life jackets (that is mandatory), partner up, then set sail! You will need to wear sunscreen as it is supposed to be sunny and warm, and I would suggest that you bring a water bottle as well. You may choose to bring a change of clothes in the event that you get splashed with water via a paddle.

Tomorrow we are going to meet Casey in the front foyer and then venture to a location by the water for yoga. I would advise that you bring a water bottle and dress accordingly.

***Please click here to retrieve the online copy of your culminating assignment, which is due Tuesday, June 17.

This is my fourth final entry for the semester, and I am going to revisit the topic of responsibility given that the responsibility you are going to undertake is now getting bigger. In our class, you are either moving into grade 11, grade 12, or college/university/workplace. Regardless of where you are going, you are going to face different challenges that require you to be responsible. You will inevitably face an increase in school work due to the level of education you pursue increasing. You will have to learn how to balance school, work, friends, family, and so much more. You will have to draw on the very critical skill called time managment to ensure you accomplish everything you need to. You will need to balance your time in order to complete and submit your assignments on time. You will need adequate time to study and prepare for tests and exams. You will have to be responsible and make decisions about how you will spend your time versus what is truly important to you. Will you go out to a party the night before a huge test or assignment is due. Will you spend all of your free time with your friends and then cram and pull an all nighter? Will you start an assignment as soon as you get it or block time off during the day specifically for school work, gym time, and “free” time to simply kick back and relax. You may have a part time job while in school, which affects that time you have to do school work and be with your friends. You need to dig deep and find out what is important to you. Yes, working and making money and gaining valuable work experience is important, but never lose sight of the fact that you need your education and good grades to move on to post-secondary education and that all work and no play may leave you unhappy at the end of the day. So, you will need to learn how to balance everything so that you can achieve all of your goals. Sometimes making a list of things you want to accomplish in a day will help you manage your time. Or blocking off time during the day to complete a specific task. Whatever it is, you need to set your priorities and then prioritize them in order to get them done. Ultimately, you need to be responsible for yourself because aside from your family, you are the only one that has to answer for your actions. For example, you are all responsible for submitting your completed culminating for Fit Life. If you miss the deadline (tomorrow night), you need to be responsible for missing that deadline (which none of you should given that you have had three weeks to complete it) and find a way to get it done. In college and university, the professors won’t chase you because they are paid to teach you and mark your papers. They are not responsible for chasing you to turn in a paper or assignment. So, responsibility is something that you will never be able to escape because it is something that is all around us and as we get older, we become more responsible for more things. How you manage your time and deal with different situations will help you in places. If you miss a class, be responsible and talk to your teacher or prof and get the work you missed (talking/emailing before hand is always a good way to deal with it too). If you make a mistake, step up and take responsibilities for your actions. Learn from mistakes. Learn how to use the skills you have been given to manage your time. Learn how to take time for yourself. Learn that by being a leader, you are taking on responsibility and you have been chosen because of the skills you possess. Don’t run away from responsibility … embrace it!



Day 84: Friday, June 13

in order to succeed

Today, we will meet in the gym for an awesome class of popping balloons. I won’t say anything more than yes, it involves balloons and trying to pop them! I will need assistance blowing up balloons so as soon as you are changed, please meet me in the gym, get a balloon and help blow them up! This is one class that you don’t want to miss!!

We are going to go canoeing on Monday! Mr. Dickie is going to accompany us out on the water. I will discuss this with you in class but we are going to try and go out on the water early to maximize our time. Therefore, we are hoping to get out on the water for 11:45am. Please dress accordingly … shorts, t-shirt, bathing suit if needed. You may get wet since we are out on the water, so please pack a change of clothes. If the weather is not cooperating, we will meet in the weightroom at the start of class.

***Please click here to retrieve the online copy of your culminating assignment, which is due Tuesday, June 17.

Our years in high school, just as our childhood, go by way to quickly. The years of being a carefree girl playing with her barbies, playing with her Fisher Price kitchen or Easy Bake oven, or playing at the park are there then gone in an instant. The times of focusing on play and fun and laughter turn in to homework, work, responsibility, and stress. It’s like we go from childhood to adolescence to being a young adult all in one breath. It is as if 24 hours in a day isn’t enough to do everything we need to do. It is as if there is no time to let loose and just play and go back to our childhood roots. So, as you leave our Fit Life family and move on to either the next grade or starting the next chapter in your life, please don’t ever loose touch with your inner child. Take time to simply relax and play. Go and be carefree (in a responsible way). Go to the local park and play on the swing set. To stand in the rain to feel the water hit your face … Maybe you can sing a tune or two while in the rain. Build sand castles on a beach. Take a last minute road trip. Don’t be afraid to just drop everything and start dancing … Find a random song, crank the music, and just bust a move and sing at the top of your lungs! When the going gets tough, think what the younger version of you would do! What would the childhood you do when faced with stress? What were the childhood things that you loved doing? Take a chance to think about you, focus on you and what makes you happy. What is something you’ve always wanted to do but haven’t done? Whatever it is, do it! Stop putting it on a bucket list and think about how excited you will be to do something you have wanted to do! So, despite growing up and facing new responsibilities, never lose sight of your inner child. Learn to set time aside for yourself to do the things you love. You were once a carefree child that laughed all the time … Let’s bring that back to the surface and embrace the joy and excitement that it brings! Long live our inner child! Now, pick a song and let’s dance it out!

Day 83: Thursday, June 12

dream big and fly

We have 6 classes left … where has the time gone? It feels just like yesterday that we were six days into the semester … we have had an amazing time in Fit Life and our time has flown by as a result.

Today, we will meet in the weight room for one of our final workouts. Please come ready to give this workout your absolute everything! Friday, we will meet in the gym for a very fun popping GLO that you definitely don’t want to miss! We will meet in room 103 for MSIP.

***Please click here to retrieve the online copy of your culminating assignment, which is due Tuesday, June 17.

I have been sitting by my back deck for a while thinking about what I could write about today, what words of wisdom I could pass along. I am going to borrow my idea of self-discovery from yesterday and add a bit of a twist to it. Today, I am going to write to you about keeping your options open and never closing a door without exploring all of its options. I once knew a person who only ever had a Plan A. This individual only ever wanted to be a teacher. It was her destiny, her dream, her one and only aspiration. When she applied out of university, she was accepted into the primary/junior program. She was going to settle for this option but knew deep down this wasn’t what she really wanted. What she wanted was to be accepted into the intermediate/senior teaching program so that she could teach high school students. Thinking that settling was the best option, a new door opened up for her, one that she never thought was even possible. This option was completing a Master’s degree. What’s two years in the grand scheme of things she thought, and next thing you know, she was enrolled in the Master’s program on a full scholarship. This scholarship enabled her to actually teach labs to 2nd, 3rd and 4th year university students and to correct essays and final exams. This opportunity gave her the chance to do more teaching at a higher level of education. Fast forward two years and her acceptance to the intermediate/senior program is in her hand. The moral of this story is that you never know what is behind Door A or Door B or Door C or Door D. You need to keep all of your doors, or options open, because you never know where it will lead you. You need to have a back up plan in the event that you desired route doesn’t work out for you at this time (please note “at this time” which implies that you desired route may work out in the future, it just wasn’t meant to be right now). Explore all of your options before you make a decision. Be open to trying something new because this opportunity may turn into something absolutely fantastic that may turn into your career. Don’t be afraid to take a chance because we write our own future and a chance is simply that, a chance. Chances sometimes pay off, sometimes they don’t. But is it worth taking a chance and succeeding or failing but learning from that failed chance, or is running away from a chance worth the question and regret? Keep your options open. Explore all of your opportunties. Embrace every opportunity and obstacle that comes your way because it is there for a reason!